1st F 08/02/2024 Four man relay

AO: RICHMOND HILL
QiC: Duke
Date: 08/02/2024
Title: Four man relay
Number of HIMs: 21
Brick, Bucky, Chop, Doobie, Duke, Dump truck, Fruity Pebbles, Hoover, Johnny Mac, LiveWire, Lonestar, Mudflap, NipTuck, Penny Bags, Queso, Shark Tank, Snoopy, Trombone, Washout, Wild Thing

Number of FNGs: 1
Name of FNGs: Glizzy

WarmOrama:
5 tenants
SSH
Arm circles
Tri-pulse squat
Big Boy merican hammers
Inch worm push ups

Tha Thang:
Count off by 4’s. Get into groups. 5 burpees and then each group last-man-up runs with frisbee to the pond.

POND-THANG and 4 x 1 relay
– Each man is at a different “station” around pond and begins doing exercises at that station. One man begins running around pond with frisbee until he reaches next station and hands off frisbee to next runner. He then begins the exercises at that station like a relay.

STATION 1
– 10 inch worm push ups
– 10 bonnie Blair’s
– 10 big boy merican hammers

STATION 2
– 20 hand release merkins
– 20 tri-pulse squats
– 20 leg raises

STATION 3
– 30 incline mercs
– 30 side lunges
– 30 Freddy mercs

STATION 4
– 40 dips
– 40 high knees
– 40 plank jacks

COT:
– Unspoken
– Wild things father in law
– RHHS kids and sports
Welcome Glizzy